High-Intensity Interval Training (HIIT)
HIIT involves intense bursts of activity followed by rest intervals, ensuring sustained elevated heart rates and calorie expenditure. A 30-minute HIIT session can burn 400 to 600 calories.
Target Muscle Groups: HIIT exercises involve multiple muscle groups, focusing on cardiovascular endurance and overall body strength.
Starting Position and Steps:
- Engage in interval training routines such as Tabata, alternating between periods of high-intensity exercise and rest.
- For example, perform exercises like jumping jacks, burpees, or sprints at maximum effort for a specific duration, followed by a brief rest period.
Callisthenics
Calisthenics merges rhythmic body-weight exercises for a comprehensive workout. A 30-minute session may expend 140 to 200 calories. [4]
Target Muscle Groups: Calisthenics incorporates exercises that engage the chest, back, shoulders, arms, core muscles, quadriceps, hamstrings, and calves.
Starting Position and Steps:
- Perform bodyweight exercises like push-ups, squats, lunges, dips, and planks rhythmically.
- Maintain proper form and control throughout each movement.
- Focus on smooth transitions between exercises.
